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Full Body A and B

by James

Program Description

Get as much in as possible each workout each week.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 25, 2025 08:13
  • Last Edited
    Jun 18, 2025 07:56

Summary

Unlock your full potential with the Full Body A and B program, a dynamic 4-week training plan designed for those looking to build strength and endurance. With three sessions per week, you'll alternate between two comprehensive full-body workouts that incorporate supersets to maximize efficiency and results. Each session targets major muscle groups, ensuring balanced development and enhanced performance. Perfect for garage gym enthusiasts ready to elevate their fitness journey!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
80%
2B
Dip (Weighted)
3
10-12 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Farmer's Walk (Weighted)
3
50 reps
RPE 8
4A
Bench Press (Barbell)
3
5 reps
80%
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Shoulder YTWL
3
7-10 reps
RPE 7.5
5B
Ab Wheel
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Deadlift (Barbell)
3
5 reps
80%
2B
Bicep Curl (Barbell)
3
6-10 reps
RPE 7.5
3A
Overhead Press (Barbell)
3
5 reps
80%
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4A
Bent Over Row (Barbell)
3
10-12 reps
RPE 7.5
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Chest Fly (Cable)
3
7-10 reps
RPE 7.5
5B
Landmine Oblique Twist
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
80%
2B
Dip (Weighted)
3
10-12 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Farmer's Walk (Weighted)
3
50 reps
RPE 8
4A
Bench Press (Barbell)
3
5 reps
80%
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Shoulder YTWL
3
7-10 reps
RPE 7.5
5B
Ab Wheel
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Deadlift (Barbell)
3
5 reps
80%
2B
Bicep Curl (Barbell)
3
6-10 reps
RPE 7.5
3A
Overhead Press (Barbell)
3
5 reps
80%
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4A
Bent Over Row (Barbell)
3
10-12 reps
RPE 7.5
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Chest Fly (Cable)
3
7-10 reps
RPE 7.5
5B
Landmine Oblique Twist
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Deadlift (Barbell)
3
5 reps
80%
2B
Bicep Curl (Barbell)
3
6-10 reps
RPE 7.5
3A
Overhead Press (Barbell)
3
5 reps
80%
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4A
Bent Over Row (Barbell)
3
10-12 reps
RPE 7.5
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Chest Fly (Cable)
3
7-10 reps
RPE 7.5
5B
Landmine Oblique Twist
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
80%
2B
Dip (Weighted)
3
10-12 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Farmer's Walk (Weighted)
3
50 reps
RPE 8
4A
Bench Press (Barbell)
3
5 reps
80%
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Shoulder YTWL
3
7-10 reps
RPE 7.5
5B
Ab Wheel
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Deadlift (Barbell)
3
5 reps
80%
2B
Bicep Curl (Barbell)
3
6-10 reps
RPE 7.5
3A
Overhead Press (Barbell)
3
5 reps
80%
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4A
Bent Over Row (Barbell)
3
10-12 reps
RPE 7.5
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Chest Fly (Cable)
3
7-10 reps
RPE 7.5
5B
Landmine Oblique Twist
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
80%
2B
Dip (Weighted)
3
10-12 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Farmer's Walk (Weighted)
3
50 reps
RPE 8
4A
Bench Press (Barbell)
3
5 reps
80%
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Shoulder YTWL
3
7-10 reps
RPE 7.5
5B
Ab Wheel
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
80%
2B
Dip (Weighted)
3
10-12 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Farmer's Walk (Weighted)
3
50 reps
RPE 8
4A
Bench Press (Barbell)
3
5 reps
80%
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Shoulder YTWL
3
7-10 reps
RPE 7.5
5B
Ab Wheel
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Deadlift (Barbell)
3
5 reps
80%
2B
Bicep Curl (Barbell)
3
6-10 reps
RPE 7.5
3A
Overhead Press (Barbell)
3
5 reps
80%
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4A
Bent Over Row (Barbell)
3
10-12 reps
RPE 7.5
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Chest Fly (Cable)
3
7-10 reps
RPE 7.5
5B
Landmine Oblique Twist
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
80%
2B
Dip (Weighted)
3
10-12 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Farmer's Walk (Weighted)
3
50 reps
RPE 8
4A
Bench Press (Barbell)
3
5 reps
80%
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Shoulder YTWL
3
7-10 reps
RPE 7.5
5B
Ab Wheel
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Deadlift (Barbell)
3
5 reps
80%
2B
Bicep Curl (Barbell)
3
6-10 reps
RPE 7.5
3A
Overhead Press (Barbell)
3
5 reps
80%
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4A
Bent Over Row (Barbell)
3
10-12 reps
RPE 7.5
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Chest Fly (Cable)
3
7-10 reps
RPE 7.5
5B
Landmine Oblique Twist
3
10-12 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 2
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@8
1B
Lunge (Dumbbell)
3 Sets
7 Reps
@6
2A
Deadlift (Barbell)
3 Sets
5 Reps
80%
2B
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@7.5
3A
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8
4A
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@7.5
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5A
Chest Fly (Cable)
3 Sets
7-10 Reps
@7.5
5B
Landmine Oblique Twist
3 Sets
10-12 Reps
@7.5
Day 1
1A
Chin-Up (Weighted)
3 Sets
6-10 Reps
@8
1B
Lunge (Dumbbell)
3 Sets
7 Reps
@6
2A
Squat (Barbell)
3 Sets
5 Reps
80%
2B
Dip (Weighted)
3 Sets
10-12 Reps
@8
3A
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@8
3B
Farmer's Walk (Weighted)
3 Sets
50 Reps
@8
4A
Bench Press (Barbell)
3 Sets
5 Reps
80%
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5A
Shoulder YTWL
3 Sets
7-10 Reps
@7.5
5B
Ab Wheel
3 Sets
AMRAP
@8
Day 3
1A
Chin-Up (Weighted)
3 Sets
6-10 Reps
@8
1B
Lunge (Dumbbell)
3 Sets
7 Reps
@6
2A
Squat (Barbell)
3 Sets
5 Reps
80%
2B
Dip (Weighted)
3 Sets
10-12 Reps
@8
3A
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@8
3B
Farmer's Walk (Weighted)
3 Sets
50 Reps
@8
4A
Bench Press (Barbell)
3 Sets
5 Reps
80%
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5A
Shoulder YTWL
3 Sets
7-10 Reps
@7.5
5B
Ab Wheel
3 Sets
AMRAP
@8